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SouthGASpineAndJoint-Weight Loss 101 Slow Things Down

Weight Loss 101: Slow Things Down

When it comes to weight loss, we often hear about the need to speed things up – train faster, train harder, train with more intensity and pace to burn as many calories and as much fat as possible. Well, research actually suggests slowing down may be a beneficial way to lose weight, too, in at least one circumstance: while eating.

Researchers compared nearly 60,000 type 2 diabetics in a study designed to determine whether eating speed was connected to weight (excess weight is a risk factor for type 2 diabetes, among other health problems). All participants self-reported themselves as fast, normal speed or slow eaters. Based on these classifications and periodic checkups during the six-year study period, the researchers discovered that normal-speed eaters were 29 percent more likely to be obese compared to slow eaters. Fast eaters were even more likely to be obese: 42 percent more likely compared to slow eaters.

While the study, published in BMJ Open, does not establish a causal relationship between eating speed and obesity (meaning eating speed did not necessarily cause obesity), the authors emphasize that people who eat faster may end up eating more than slower eaters because the former don’t realize they’re full until they’ve overconsumed. Talk to your doctor for more information about dietary and exercise factors linked to weight gain (and weight loss), and how to pursue a balanced lifestyle conductive to a healthy weight.

SouthGASpineAndJoint-Are You Suffering From the 1 Cause of Worldwide Disability

Are You Suffering From the #1 Cause of Worldwide Disability?

Are you suffering from back or neck pain? You’re definitely not alone, and we mean on a global scale. A series of studies emerging from the Global Burden of Disease 2010 Project, a massive collaboration between the World Health Organization, the Institute for Health Metrics and Evaluation, the University of Queensland School of Population Health, Harvard School of Public Health, Johns Hopkins Bloomberg School of Public Health, and the University of Tokyo, Imperial College London, clarifies the worldwide health burden of musculoskeletal conditions, particularly back and neck pain, in crystal-clear fashion, with low back pain identified as the number-one cause of disability worldwide and neck pain the number-four cause. Overall, musculoskeletal conditions represent the second leading cause of global disability.

Findings emphasize the shift in global health that has resulted from disability making an increasingly larger footprint on the burden of disease compared to a mere 20-30 years ago. In addition, while more people are living longer, the flip side is that they do so with an increasing risk of living with the burden of pain, disability and disease compared to generations past.

Dr. Scott Haldeman, a neurologist and doctor of chiropractic, provides a summary of the project’s findings that should make it abundantly clear that conditions many people may consider relatively harmless actually have tremendous potential for long-term health consequences:

  • Musculoskeletal conditions such as low back pain, neck pain and arthritis affect more than 1.7 billion people worldwide and have a greater impact on the health of the world population (death and disability) than HIV/AIDS, tropical diseases including malaria, the forces of war and nature, and all neurological conditions combined.
  • When considering death and disability in the health equation, musculoskeletal disorders cause 21.3 percent of all years lived with disability (YLDs), second only to mental and behavioral disorders, which account for 22.7 percent of YLDs.
  • Musculoskeletal conditions represent the sixth leading cause of death and disability, with only cardiovascular and circulatory diseases, neonatal diseases, neoplasms, and mental and behavioral disorders accounting for more death and disability worldwide.
  • Low back pain is the most dominant musculoskeletal condition, accounting for nearly one-half of all musculoskeletal YLDs. Neck pain accounts for one-fifth of musculoskeletal YLDs.
  • Low back pain is the sixth most important contributor to the global disease burden (death and disability), and has a greater impact on global health than malaria, preterm birth complications, COPD, tuberculosis, diabetes or lung cancer.
  • When combined with neck pain (21st most important contributor to the global disease burden – death and disability), painful spinal disorders are second only to ischemic heart disease in terms of their impact on the global burden of disease. Spinal disorders have a greater impact than HIV/AIDS, malaria, lower respiratory infections, stroke, breast and lung cancer combined, Alzheimer’s disease, diabetes, depression or traffic injuries.
  • Current estimates suggest that 632.045 million people worldwide suffer from low back pain and 332.049 million people worldwide suffer from neck pain.

“The Global Burden of Disease Study provides indisputable evidence that musculoskeletal conditions are an enormous and emerging problem in all parts of the world and need to be given the same priority for policy and resources as other major conditions like cancer, mental health and cardiovascular disease,” said Dr. Haldeman.

The seven studies from Global Burden of Disease 2010, as well as accompanying commentaries, appear in The Lancet. And by the way, when it comes to preventing and treating musculoskeletal issues, particularly back and neck pain, chiropractic care has been shown in numerous research studies to be an effective conservative option.

SouthGASpineAndJoint-Fighting the Coronavirus With the Power of Nutraceuticals

Fighting the Coronavirus With the Power of Nutraceuticals

The overwhelming majority of news coverage right now deals with the coronavirus: what it is, where it’s spreading, efforts to make a vaccine, who has succumbed to it and how to prevent it.

Here’s a prevention tip you may not have heard about: nutraceuticals.

You may have already observed that many of the deaths from these viruses, whether it be flu or corona (yes, thousands of people die every year from influenza as well), usually involve people with less-than-ideal immunity – older, suffering from a health condition or both. It makes sense, therefore, that anything which would boost your immunity could potentially help prevent coronavirus from advancing beyond a few harmless symptoms to something life-threatening.

What exactly are nutraceuticals? In a nutshell, they’re dietary supplements, compounds or other nondrug entities found in food sources that have benefits beyond basic nutrition. For the purpose of this conversation, we’ll focus on the nutraceuticals that may reduce corona and flu per a recent study published in Progress in Cardiovascular disease, and let the researchers explain their findings: “Nutraceuticals have potential for boosting the type 1 interferon response to RNA viruses.”

Type 1 interferon exerts several important functions, but the most important may be helping protect against viruses in neighboring cells that have not been infected. You can see how a boost in type 1 interferon could help prevent corona and flu viruses from taking hold and causing problems in the body.

So, back to nutraceuticals: Which ones could help? The researchers provide some suggestions based on the evidence: elderberry, zinc, glucosamine, spirulina, lipoic acid, selenium, ferulic acid, N-acetylcysteine and yeast beta-glucan. Your doctor can tell you more about these and other nutraceuticals that can boost immune health, including the food and/or supplement sources.

SouthGASpineAndJoint-Young People Love Chiropractic

Young People Love Chiropractic

Here’s one reason of many reasons why: Younger people (ages 10-24) who are experiencing spine pain improve with chiropractic care, suggests research. Pain scores, assessed through the Numeric Rating Scale, which asks patients to rate their pain from 0 (no pain) to 10 (unimaginable pain), decreased significantly following chiropractic management.

Reduced pain scores were reported in all four spinal regions: cervical, thoracic, lumbar and sacral. Spinal manipulation, mobilization, soft-tissue therapy, acupuncture, and other modalities within the chiropractic scope of practice were utilized.

Now here’s one of the many reasons why these findings are so important: Evidence also suggests people who experience spinal pain at a younger age are more likely to experience it when they get older, potentially setting up a cycle of pain and dysfunction that can recur (or even last) over years.

Here’s another reason: While public perception is changing, many people still don’t believe chiropractic is necessary for children, adolescents and young adults. But as research and experience continue to show, chiropractic benefits everyone – regardless of age. Your baby benefits. Your children benefit. Young adults benefit. We benefit. So start them while they’re young, and plant the seeds for a lifetime of health and wellness.

SouthGASpineAndJoint-Are You Eating Produce or Pesticides

Are You Eating Produce or Pesticides?

Pesticides are a class of biocide intended to attract, seduce and destroy pests, most commonly used to protect plant crops. That’s great for the plants and bad for the pests, of course – but what about us? Unfortunately, pesticides are toxins, which means we’re not supposed to be anywhere near them if at all possible.

On the flip side, produce is great for our bodies and an essential part of a balanced diet. We need our fruits and veggies! But should some produce be avoided because of its high pesticide residue – and other produce be favored because of its low residue? Let’s see what the Environmental Working Group’s annual “Shopper’s Guide to Pesticides in Produce” suggests:

The Dirty Dozen (Most Pesticide Residue)

  1. Strawberries
  2. Apples
  3. Nectarines
  4. Peaches
  5. Celery
  6. Grapes
  7. Cherries
  8. Spinach
  9. Tomatoes
  10. Sweet Bell Peppers
  11. Cherry Tomatoes
  12. Cucumbers

The Clean 15 (Least Pesticide Residue)

  1. Avocados
  2. Sweet Corn
  3. Pineapples
  4. Cabbage
  5. Sweet Peas (frozen)
  6. Onions
  7. Asparagus
  8. Mangoes
  9. Papayas
  10. Kiwi
  11. Eggplant
  12. Honeydew Melon
  13. Grapefruit
  14. Cantaloupe
  15. Cauliflower

Now here’s the kicker: According to the EWG, almost 75 percent of the nearly 7,000 produce samples tested by the U.S. Department of Agriculture in 2014 (the basis of the latest report) contained pesticide residue, despite the fact that all produce samples had been washed and in some cases, peeled.

The moral to this story: You may want to eat more of the “Clean 15” and less of the “Dirty Dozen” (at least the non-organic variety) to reduce your risk of pesticide exposure / ingestion.

SouthGASpineAndJoint-Is Lack of Sleep Killing Our Teens

Is Lack of Sleep Killing Our Teens?

We all know how important sleep is. If you don’t, go without it (or without enough of it) for a few days and then see what happens, even in the short term.

Now consider the established consequences of chronic sleep problems: increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke, among other health issues.

Who’s suffering? Anyone can experience sleep problems, whether short or long term, but research is revealing one population may be at particular risk: teens – and some of the consequences are issues that already keep worried parents awake at night.

A study by the Centers for Disease Control and Prevention suggests teens who get less than seven hours of sleep a night are more likely to engage in one or more risky health behaviors including texting and driving, drinking and driving (or riding with a driver who’d been drinking), or not wearing a seat belt than teens who get nine or more hours of sleep nightly. Of course, all of the above behaviors increase the risk of serious injury or death.

So, how can you help teens get better sleep? The Cleveland Clinic offers the following advice to help ensure teens get adequate sleep on a nightly basis:

  • Be Consistent: Teens need approximately nine hours of sleep a night to function optimally. To achieve this, try to maintain a consistent sleep-wake schedule throughout the week and even on weekends.
  • Nap Wisely: A good nap is a great way to rejuvenate, but limit them to 20-30 minutes in the early afternoon only to avoid difficulty falling asleep at night.
  • Exercise Matters: Consistent exercise of at least 30-60 minutes a day, four-plus times a week, will help teens sleep better – but make sure to avoid exercise within 2-3 hours of bedtime.
  • Eat Smart: Going to bed hungry (or too full) can cause sleep problems, so eat healthy meals throughout the day and a light snack 1-2 hours before bedtime.
  • Preparation Is Key: A quiet, comfortable, dark bedroom is ideal for proper sleep. Another key: Keep it clean (a challenge for many teens) and relaxing.

If you’re a teen or the parent of a teen who’s having trouble getting adequate, restful sleep, talk to your doctor about these and other solutions.

SouthGASpineAndJoint-The Power of Walnuts

The Power of Walnuts

Walnuts aren’t just any other healthy snack; they’re particularly beneficial when it comes to gastrointestinal and heart health, suggests research. That makes walnuts a health promoter extraordinaire! Here’s why, according to recent research published in the Journal of Nutrition, a peer-reviewed publication of the American Society for Nutrition.

The study randomly assigned adults with cardiovascular risk factors (elevated body-mass index, blood pressure and LDL cholesterol) to one of three groups for comparison: a diet containing whole walnuts, which are naturally high in α-linolenic acid, ALA); a fatty-acid-matched diet without walnuts; or a diet that replaced ALA with oleic acid without walnuts. (The latter two diets essentially substituted the ALA in walnuts with vegetable oils.)

Before the trial began and after dietary intervention (each participant consumed all three diets for six weeks apiece, with breaks in between), researchers assessed gut microbiota and other variables to determine which diet had best influenced healthy gut bacteria and CVD risk factors. The winner: the walnut diet.

Specifically, eating walnuts appeared to increase several species of gut bacteria (“healthy” or “good” bacteria), which correlated with improvements in blood pressure, total cholesterol, and non-HDL cholesterol. Just as significantly, there was no correlation between gut bacteria and CVD risk factors based on pursuing the other two diets.

Whether you’re trying to avoid heart disease or improve your already-at-risk heart health, walnuts sound like a winner to us! Talk to your doctor for more information.

SouthGASpineAndJoint-Breakfast Is Good for Grades

Breakfast Is Good for Grades

With all the talk about weight loss and the benefits of intermittent fasting, sometimes it’s easy to think everyone should be losing weight and skipping meals. Certainly not the case when it comes to the average child. Kids need food – and lots of it, especially if they’re active. That starts with a healthy breakfast; if nothing else, to ensure they perform well in the classroom.

Case in point: a study published in Frontiers in Public Health that evaluated academic performance among secondary-school students based on the frequency with which they ate breakfast. Children who rarely ate breakfast scored, on average, two grades lower in various course subjects (assessment tests) compared to students who regularly ate breakfast. Breakfast habits were evaluated based on self-reports by students on all food and drink consumed over a one-week period (seven days), culminating on the day of testing. Researchers defined “breakfast” as any food or drink containing at least 5 percent of total daily energy expenditure consumed before 10:00 a.m. on a school day.

So, what’s a good breakfast (beyond the energy requirements stipulated above)? It can vary by the child and their preferences. As long as it’s balanced and as low as possible in sugar / processed carbs (both of which will burn quickly and lead to fatigue later in the day), it doesn’t necessarily matter. Just get your child to the breakfast table and send them off to school in a position to achieve.

Healthy Meal Plan: Eat More of This, Less of That

The latest guidelines from the U.S. Dept. of Agriculture and the Dept. of Health and Human Services provide a road map for better health through nutrition, but you may need to make some adjustments to make the guidelines a part of your daily eating routine.

Here’s a brief breakdown of some of the major recommendations in the new guidelines to help you and your family eat healthier, more nutritious meals:

Say No to Sugar

Sugar’s been on the danger list for some time, but the latest guidelines go even further, particularly when it comes to sugar found in processed foods. The new recommendations suggest added sugar should constitute no more than 10 percent of daily calories, down from 15 percent in the old guidelines.

Lower Your Sodium Intake

The latest guidelines recommend we consume no more than 2,300 milligrams of sodium (salt) per day. From a visual perspective, that means no more than approximately 1 teaspoon daily. From a numbers perspective, consider that your average can of soup (2-3 servings total) contains almost that amount, if not more. Salt is also a staple of many processed foods, packaged meals, and of course, fast-food and restaurant fare.

Keep the Protein Lean

The guidelines endorse lean meat, turkey, chicken, fish, eggs, nuts and seeds as elements of a healthy diet, but urge Americans to consume no more than 10 percent of their daily calories from saturated fat. That means keep the meat lean and avoid common meat- and meal-toppers such as butter, whole milk/cream and certain oils.

Stick With the Staples

While not endorsing a vegetarian diet, the updated guidelines stress that the balance of your daily diet should be heavy on whole fruits, colorful vegetables, legumes (beans and peas) and whole grains. At least 50 percent of your daily grain consumption should be of the whole-grain variety, according to the guidelines.

Get a Great Workout Without Lifting a Finger

Who says it takes all kinds of effort to stay in shape? Sometimes the best exercises are so simple they don’t even require you to lift a finger. Actually, we’re talking about great lower-body exercises that tone, tighten and keep your hips, glutes, hamstrings and calves looking great using only your body weight (no fingers / hands required) as resistance.

Here are a few fundamental ones that should definitely be a part of your workout routine:

Squats: The squat is one of the most basic exercises, but it’s also one of the best for your lower body.Stand with your back straight and your feet approximately shoulder-width apart, toes turned in slightly. With hands on hips, slowly bend at the knees and lower your body toward the floor, contracting your buttocks as you do so. Do anywhere from 10-20 repetitions and repeat for 2-3 sets. Make sure you do not overflex the knees (go too low) and ensure your back stays straight (not rounded) throughout.

Lunges: Standing straight with your feet shoulder-width apart and hands at your sides, step forward on one leg, bending at the knee to approximately a 90 degree angle (lower leg should be perpendicular to upper leg). Return to the starting position and repeat for 10-15 repetitions, 2-3 sets. You can either do all repetitions on one leg and then switch sides, or alternate one repetition per side/leg.

Jumps: Plyometric exercises involve quick bursts of explosive power. Jumps are one example of a plyometric exercise, and you might expect, they’re easy to do. With feet shoulder-width apart, hands at sides, back straight, lower into a squat position and then power up immediately, using arm swing to help maintain balance and increase the height of your jump. Jumps can be performed from ground to air or from the ground to a stable surface, such as a metal box or wall. Build to 10-20 repetitions, 2-3 sets.

These are just three of the many exercises you can perform to get your lower body in great shape using only your body weight. Your doctor of chiropractic can suggest a complete exercise routine suitable to your fitness goals and health needs.

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